12/04/2020

12/4

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) High Knees
2) Air Squats
3) Rev. Lunges
4) light Ball Slams

A. Every :90 sec, for 6:
1) KB Split Squats
(:30 each leg)
2) SL Glute Thrusts
(:30 each leg)

B. 8 min AMRAP:
5 Dball Squats (heavy)
10 Dball over Shoulder
-2 min rest-
8 min AMRAP:
250m Row
10 Burpees over Rower

HXBX

Warm Up
100m Run
Followed by...
Tabata x 4
1) Rev. Lunges
2) Rom. Deadlifts (light)

A. Every :90 sec, for 6:
1) KB Split Squats
(:30 each leg)
2) Rom. Deadlifts

B. "Point Break"
In an 18 min Window:
10 Reverse Lunges
(goblet hold)
20 Russian KB Swings
*200m Run at the top of every 3 min